F3 Knoxville

Category: JUCO

Leg Day!!

The Scene:  60 Degrees and awesome.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 35 (IC)
  • Windmills x 15 (IC)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Burpees x 10 (OYO)

 The Thang

Mosey to the walls

  • Step-Ups x 10 then 10 dips x3
  • Raccoon Crawl the wall.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats
  • Curls, Overhead Press, Weighted Squats
  • Run the steps with the coupon
  • Merkins x 15 (IC)
  • Rinse and Repeat.
  • Burpees x 5 (OYO)

Mosey back to The Sophomore

  • 10 Bobby Hurley’s
  • Bernie Sanders up the hill
  • Iso Squats, Mosey across
  • Lunges x 20
  • Mosey down, Squats x Bobby Hurley’s x 10
  • Bernie Sanders back up the hill
  • Squats x 30 (IC)

Mosey back to the start

Mary

BBS x 15

COT

Name-O-Rama: 7 PAX

BOM: As described in the book of 1 Samuel, David did not take the advice of his peers which was to seek revenge, retaliate, and kill Saul. Although he had ample opportunity, David was wise enough to call on God for the strength and wisdom for self-control.  People will attack us and hurt us with words and actions.  As much as we really want to, don’t take the low road.  Be like David and call on God.  Don’t let someone else’s sins and mistakes cause you to be less of a man.  David was an Old Testament HIM that we could learn from.

Moleskin:  Friends don’t let their friends skip leg day.  The Men of the JUCO burned some goo this morning and should be feeling a little wobbly for a while.  The energy and effort was good this morning.  Way to go, HIM’s!

 

Jog at JUCO

Welcome and disclaimer

Warm o rama

IC cherry pickers
IC windmills
IC squats
IC SSH
IC Domo squats

The THANG

Mosey to parking lot
– sprints up the hill
– Jog down the hil
– X10

– Lunge up the hill
– Jog down
– X5

– back pedal up the hill
– Jog down
– X5

Mary
– dead bug
– American hammers
– Pickle pounders

BOM

Where does our motivation come from? I’d like my motivation to be more like this guy.

“I can handle it” Steven Furtick

Moleskin–  2 brave souls came out and joined me in the gloom, and they stayed for the Q even though o offered to buy them breakfast. Thank you Frosty and a Swirly

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Le Kraken

THE SCENE:
57 degrees & storms-a-brewin

Welcome & Disclaimer

THE THANG

COP
SSH x 25 IC
High knees across parking lot
Little bit o’ this
Little bit o’ that
Butt kicks back across parking lot

Mosey towards the Kraken; wagon wheel at halfway point for 1 round of circle burp.

LE KRAKEN:

8 cones are placed in a circle.
Complete the exercise at one cone and then run around
the circle of cones to the next cone (i.e., one loop +
one cone). Rinse & repeat until you have completed
all exercises.

Dry Docks x 30
Narrow Squats x 30
4ct Flutter Kicks x 20
Star Jacks x 30
4ct Should Taps x 20
Reverse Lunges x 30 (each leg is 1)
4ct Hello Dolly x 20
Smurf Jacks x 30

Super 21s:

Perform 1 situp & sprint to opposite side of parking lot.
Perform 1 merkin & sprint back.
Rinse & repeat, adding 1 rep to each round until you perform 21 sit-ups & 21 merkins. (Total rep count is 231 of each exercise if you finish)

Mosey back to AO for Mary:

Shoulder blasters (1 round)
Box Cutters x 25 IC
Mountain Climbers x 25 IC

Number off & Name-o-Rama

BOM:

My wife and I were recently discussing the end of our 20s/beginning of our 30s and she commented that quite frankly she’s glad her 20s are over because they honestly didn’t start off very well. I found it to be an interesting note because it is so easy to remember “the good ole days”. We tend to relish in our past glory and forget the pain & angst that may have also been present.

Joshua Fields Milburn, 1/2 of the due known as “The Minimalists”, published an essay about this titled “30 is NOT the new 20”. Below are a few excerpts that echo what I’m getting at here:

“I officially turned 30 today…They say 30 is the new 20, but to be honest I’m glad that’s not true. I’m moving forward, not backwards.  I’m growing and I’m happy to be 30…today marks a new decade for me, a decade of opportunity…I will embrace this life, even though it scares…me at times. It is the only life I have. And I will love my life–a beautiful, terrifying, wonderous life–through the good times and the bad. Here’s to another 30 years, and then another”

(The full essay is here is anyone is interested: http://www.theminimalists.com/30/)

I think we are all guilty of some remorse when crossing into a new decade. Often we are not where we want to be financially or socially or emotionally or physically. It’s easy to think about how much better we could have been over the last decade if we’d only known what we know now. I challenge all of you, myself included, to focus on the present and plan for the future. Instead of looking backwards on what you haven’t done, remember to seize the opportunities that lie ahead and focus on what you CAN do now blessed to wake up and spend some time in the gloom with out brothers. Relish in that, and seize the day. Conquer the Kraken, and then move on the next one. AYE!